Recipe: Spinach Salad

Spinach is a great source of vitamin A, folate (vitamin B9), and vitamin K. Apples are a fantastic source of soluble fiber. Eggs, nuts, and cheese provide protein. What a complete and delectable meal!

Makes: 4 servings                Prep Time: 45 minutes (including boiling the eggs)                    

Ingredients

Salad
  • 4 large eggs
  • 2 gala apples (or your favorite kind)
  • 8 cups of spinach
  • 1 cup dried cranberries
  • 3/4 cup pecans (alternatives: walnuts, almonds or pine nuts)
  • 1/2 cup fat free crumbled feta cheese
Dressing
  • 3/4 cup balsamic vinegar
  • 3 Tablespoons olive oil

Directions

Hard-cook the eggs by placing them in a saucepan large enough to hold the eggs in a single layer. Add cold water to cover the eggs by 1 inch. Heat over high heat until they are just boiling. Remove from heat and cover. Let eggs sit in hot water for 20 minutes. Drain and fill the pan with cold water, then let sit for 10-15 more minutes. Peel the eggs and slice them. Dietitian tip: you can do this ahead of time and keep the unpeeled eggs in the refrigerator until you’re ready to use them!

Meanwhile, in a medium bowl, whisk together the balsamic vinegar and olive oil. Wash, slice, core, and cut up the apples. Wash and drain the spinach. Dietitian tip: a salad spinner is perfect for washing and draining leafy greens like spinach.

Place 2 cups of spinach on each of 4 plates. Top with eggs, apples, cranberries, pecans, feta cheese. Drizzle with the dressing. Serve and enjoy!

 

Nutrition Information (per 1 serving): 553 calories, 31 grams total fat, 4.5 grams saturated fat, 52 grams total carbohydrate, 7 grams dietary fiber, 13 grams protein, 670 mg potassium, 410 mg sodium, 260 mg phosphorus, 380 mcg vitamin A, 150 mcg folate, and 300 mcg vitamin K.

Adapted from recipe provided by Fruits & Veggies: More Matters: http://www.fruitsandveggiesmorematters.org/main-recipes?catrec=5&com=2&recid=1311